Madeleine Hull
An anti-inflammatory diet is a way of eating that focuses on consuming foods that naturally reduce inflammation in the body and avoiding foods that trigger it. There is no single anti-inflammatory superfood, but a variety of nutrient-rich foods can help lower inflammation over time. These include fruits, vegetables, whole grains, legumes, lean protein, and healthy fats. While white rice is considered pro-inflammatory, brown rice and colourful varieties like purple or black rice are anti-inflammatory and can be part of a balanced and nutritious anti-inflammatory diet.
| Characteristics | Values |
|---|---|
| Is rice ok on an anti-inflammatory diet? | White rice is considered pro-inflammatory and should be avoided. |
| Corn tortillas, which contain anti-inflammatory resistant starch, are a better alternative to refined-flour tortillas. | |
| Purple or black rice is rich in anthocyanins, which are known to have anti-inflammatory properties. | |
| Types of diets | Mediterranean, DASH, MIND, vegetarian, and vegan diets are considered anti-inflammatory. |
| Anti-inflammatory foods | Fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, low-fat dairy, olive oil, dark chocolate, cinnamon, ginger, turmeric, sparkling water |
| Inflammation-causing foods | Ultra-processed foods, packaged foods, microwaveable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, sauces, white bread, white pasta, white rice, soda, juices, cookies, ice cream, coconut products, candy, salad dressings, jarred tomato sauces, cheese, butter, cured meats |
| High-carb, high-sugar, and high-salt Western diets are pro-inflammatory. |
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What You'll Learn
White rice is pro-inflammatory
An anti-inflammatory diet involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation. There is no single superfood that will work overnight, but colourful fruits and vegetables, whole grains, beans, and legumes are all recommended.
White rice is a refined grain, and refined grains are thought to be pro-inflammatory. This is because they contain high levels of fat, sugar, and other refined carbohydrates, which are toxic to the body and trigger inflammatory pathways. White rice is also devoid of colour, and it is the colourful varieties of rice that are known to have anti-inflammatory properties. For example, purple or black rice is rich in anthocyanins, which are known to have anti-inflammatory and anti-aging properties.
White rice also contains small amounts of resistant starch, which can support gut health. However, it is the colourful varieties of rice that really stand out when it comes to reducing inflammation. Therefore, it is recommended to ditch plain white rice and opt for more colourful varieties.
It is important to note that there is no one-size-fits-all anti-inflammatory diet, and it is always best to consult a doctor or dietitian for personalized advice.
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Brown rice is anti-inflammatory
Brown rice is a whole grain that retains its bran and germ layers, unlike white rice, which undergoes a refining process that strips these nutritious components. Brown rice is rich in vitamins, minerals, fibre, and essential fatty acids.
Brown rice is considered anti-inflammatory due to its high fibre content, which promotes gut health by supporting the growth of beneficial bacteria in the colon. These bacteria can produce short-chain fatty acids, such as butyrate, which has been found to have anti-inflammatory effects and helps maintain the integrity of the gut barrier. Additionally, brown rice contains gamma-aminobutyric acid (GABA), a neurotransmitter with anti-inflammatory properties. A study on mice showed that a diet supplemented with GABA-enriched brown rice reduced inflammation in the colon and improved symptoms of colitis, an inflammatory bowel disease.
However, brown rice also contains phytic acid, a natural antioxidant found in the bran layer, and lectins, a type of protein that can bind to cell membranes. Some consider phytic acid an 'anti-nutrient' as it can bind to essential minerals like iron, zinc, and calcium, inhibiting their absorption. Similarly, high levels of lectins may contribute to inflammation and increase the risk of 'leaky gut' syndrome in sensitive individuals.
Despite these potential concerns, a case-control study in Korea reported that higher consumption of whole grains, including brown rice, was associated with lower levels of inflammatory markers and a reduced risk of colorectal cancer. Additionally, brown rice can help regulate blood sugar levels due to its low glycemic index and high fibre content, making it beneficial for people with type 2 diabetes or those at risk of developing it.
In summary, brown rice is generally considered anti-inflammatory, and its consumption is associated with a range of health benefits, including improved gut health, reduced inflammatory markers, and a lower risk of certain diseases. However, it is important to note that individual sensitivities and other dietary factors may influence the overall inflammatory response.
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Purple and black rice are anti-inflammatory
An anti-inflammatory diet involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation. Whole grains, fruits, vegetables, legumes, fish, poultry, nuts, seeds, and low-fat dairy are all part of an anti-inflammatory diet. Whole grains, in particular, are nutrient-dense foods that are anti-inflammatory and packed with phytochemicals that combat oxidative stress and support a healthy gut microbiome.
White rice is a refined grain that has been stripped of its nutrients and anti-inflammatory benefits. However, brown rice, black rice, purple rice, and red rice are all whole grain rice varieties that contain phytonutrients with protective antioxidants that neutralise free radicals in the body. Anthocyanins, a type of flavonoid antioxidant found in black rice, have been shown to have potent antioxidant and anticancer properties. In addition to its anticancer properties, black rice's anthocyanins have also been shown to protect against heart disease.
Purple rice, an ancient grain with origins in Asia, also provides numerous health benefits due to its antioxidant properties. It is a good source of protein, fibre, and iron, and its deep purple colour can turn a basic meal into a visually stunning dish.
Overall, while white rice should be avoided on an anti-inflammatory diet, purple and black rice are anti-inflammatory and can be a nutritious and colourful addition to your meals.
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The Mediterranean diet is anti-inflammatory
An anti-inflammatory diet is one that includes more foods that are naturally anti-inflammatory and avoids foods that trigger inflammation. The Mediterranean diet is a healthy eating pattern that is rich in anti-inflammatory foods and is relatively easy to follow. It is based on the typical diets of countries near the Mediterranean Sea, such as Greece, Italy, and Spain. The Mediterranean diet includes a variety of foods, with 40% to 50% of calories coming from carbohydrates, 30% from fat, and 20% to 30% from protein.
The Mediterranean diet is high in fruits, vegetables, legumes (beans), and olive oil, which is the ultimate pillar of this diet. Olive oil contains oleocanthal, a compound with strong anti-inflammatory properties. The diet also includes small amounts of red meat, fish, poultry, and low-fat dairy. It is rich in antioxidants, trace elements, minerals, and vitamins, which have anti-inflammatory properties. For example, lycopene, a natural antioxidant found in the Mediterranean diet, can alleviate oxidative stress and suppress inflammation.
Two randomized controlled trials have studied the effects of the Mediterranean diet on people with rheumatoid arthritis (RA). The first found that after 12 weeks, the group eating a Mediterranean diet showed significant improvement in RA disease activity, with reduced joint inflammation. The second trial found that after following a Mediterranean diet for six weeks, RA patients experienced less pain and morning stiffness six months later, suggesting long-lasting benefits.
The Mediterranean diet is also associated with lowering cholesterol, reducing the risk of Alzheimer's disease and stroke, improving blood pressure, and protecting against heart disease. It may also help with autoimmune diseases such as inflammatory bowel disease (IBD) and cardiovascular disease.
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Vegan diets are anti-inflammatory
Vegan diets are inherently anti-inflammatory. This is because vegan diets exclude animal products, which are a breeding ground for bacteria and their pro-inflammatory bacterial toxins. By choosing plants, vegans reduce the amount of bacteria, pollutants, and other pro-inflammatory components in their diet.
Vegan diets are rich in fruits and vegetables, which are packed with vitamins, minerals, and phytonutrients that can benefit health and help combat inflammation. Colorful fruits and vegetables contain natural antioxidants and polyphenols, which are chemicals in plants that guard against inflammation. Research shows that vitamin K-rich leafy greens like spinach and kale, berries, and yellow and orange fruits and vegetables may be particularly protective.
Vegan diets are also rich in whole grains, which have anti-inflammatory properties. The fiber in oatmeal, brown rice, whole wheat bread, and other whole grains may help with inflammation.
In addition, plant-based diets provide extra fiber and phytochemicals from plant-based proteins like tofu, beans, lentils, seitan, and tempeh. These healthy plant-based proteins are often accompanied by healthy fats such as avocado, nuts, and olive oil, which are also anti-inflammatory.
Overall, vegan diets are a healthy way to combat chronic inflammation and can help reduce its impact on the body.
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Frequently asked questions
White rice is considered an inflammation-promoting food and should be avoided. However, purple or black rice is rich in anthocyanins, which have anti-inflammatory properties.
An anti-inflammatory diet involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation.
Anti-inflammatory foods include fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, low-fat dairy, and olive oil.
Inflammatory foods include ultra-processed foods, such as packaged microwaveable dinners, hot dogs, chicken nuggets, baked goods, sugary cereals, processed meats, and sauces.
An anti-inflammatory diet may help lower the risk of chronic inflammation, which is associated with various diseases, including heart disease, autoimmune diseases, and inflammatory bowel disease.
